V

PhEd14
PHYSICAL ACTIVITIES TOWARDS
HEALTH AND FITNESS II
(Outdoor and Adventure Activities)
LEARNING GUIDE

COLLEGE OF
EDUCATION

INSTITUTE OF HUMAN KINETICS

2021
No copies temporary or permanent, in whole or in part of this
IM shall be made without written permission from the
author/s.
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Lesson 1.2: Hiking and Backpacking Safety

Lesson Summary

Exercises can build your strength, decrease the potential for injuries, and help problem
areas such as weak knees. Most exercises to improve cardiovascular fitness also work your
hiking muscles. The better condition you're in before heading out, the easier your load will feel
lighter. If you have only a couple of weeks for vacation, much better to enjoy each day than to
spend some of them getting broken in on the trail. The best attractions tend to be a little farther
from the road.

Learning Outcomes
At the end of the lesson, you will be able to:
1. Understand the importance of safety hiking
2. Demonstrate the physical training for hiking and backpacking

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Motivation Question

• Why do we need to warm-up before the main activity?

• Is your body ready for an outdoor walk?
• What are the preparations that are necessary to make our outdoor adventure fun and
safe?

Discussion
Once again, Hulda Crooks hit the trail near Lone Pine, California, and climbed 11 miles
(17.6 km) to the top of 4,495­foot (4,418­m) Mt. Whitney, highest mountain in the ''lower 48."
She liked that trip so much, she made it 23 times between the ages of 66 and 93.

At 67, "Grandma" Gatewood became the first woman to solo hike the 2,100­mile (3,380­km)
Appalachian Trail. She enjoyed it so much, she did it two more times.

If Hulda Crooks and Grandma Gatewood could hike, certainly you can. The questions are, How
much can you do, and how do you match your fitness level to the trails on a map?

Is Your Body Ready?

If you can walk on the street, you can walk on at least some trails right now. But how
far? You probably can walk as many hours on the trail as you can on the street. But you won't
cover as much ground because trail walking is more difficult. The typical street pace is about
3 miles (4.8 km) per hour. On trails, it's more often 2 miles (3.2 km) per hour (and with a full
pack, 1 mile [1.6 km] per hour).
Using that very rough rule, you can travel about two thirds as far carrying a daypack on
a trail as walking on the street and about one third as far carrying a full pack. So when you
start backpacking, you'll cover only about half the distance you did on your day hikes. This
guideline does not take into account the difficulty of the trail, your hiking style, and other
factors. You should increase your estimate of hiking time to include elevation gain. How much
the elevation gain will slow you down is related to your conditioning level—we've seen really
fit people climbing as if the hills were level.
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Figure 1Hiking injuries

Source: https://bit.ly/3h3f3Z1

Improving Your Fitness

If you're worried about not being fit enough to hike or you want to enhance the
experience, an exercise program will help. There are several reasons to get in better shape
before hitting the trail. The first is to increase the distance you can travel comfortably. The
best attractions tend to be a little farther from the road. Second, you'll increase your enjoyment
(and, to be honest, decrease your pain). When you get tired, you tend to bow your head and
watch your feet, wishing for the end of the trail instead of being alert to its beauties and
nuances. Exercises can build your strength, decrease your potential for injuries, and help
problem areas such as weak knees.

When you go backpacking, you won't find it easy to suddenly gain the weight of a heavy
pack and then walk up and down mountains. The better condition you're in before heading out,
the easier your adjustment because your load will feel lighter. If you have only a couple of
weeks for vacation, much better to enjoy each day than to spend some of them getting broken
in on the trail.

The most important factor for hiking enjoyment is cardiovascular fitness; next is
muscular strength. Most exercises to improve cardiovascular fitness also work your hiking
muscles. Obviously, the main muscles used in hiking are in the legs, although abdominal and
other upper body strength helps, especially for backpacking. A strong heart gets you up a hill,
but strong legs get you down. With each step downhill, gravity pulls your body forward. Your
legs, particularly your knees, absorb shock at each step and at the same time have to restrain
you from pitching farther forward. As always, before greatly increasing your activity level,
consult your physician.

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Specificity of Training

The best way to get in shape for any sport is through "specificity of training," trainer jargon
that means to train for an activity, do that activity. To get in shape for hiking, go hiking. To train
for backpacking, go backpacking. But how do you go hiking if you don't live next door to a
national park? Simply look for opportunities to walk. Walk places you usually drive. Go for a
walk before work, at lunch, after work. Instead of taking the elevator, take the stairs.

Find parks near your home and go for brisk walks as often as possible, for a half hour,
an hour, or whatever you can. Include some hills and gradually increase your time and
distance. If you can't get to hills, hike up and down stairwells—a great office building workout
on your lunch hour and even on business trips!

Then carry your daypack, loaded with those items "you shouldn't leave home without" plus
your water bottles. This will show you how this extra weight affects your pace and endurance.
When you begin thinking
about a backpacking
expedition, start carrying a
pack (containing equipment
and food) and see how far
you can hike around home.
And don't avoid those hills!
You'll build strength and
condition the stress points
where your body will bear
weight—hips, shoulders, and
collarbone area.

Figure 2 Brisk Walking

Source: https://nbcnews.to/3eiMuow

Cardiovascular Training

Current conventional wisdom is that three aerobic workouts a week will improve or
maintain cardiovascular fitness. An aerobic workout simply means one that makes your heart
and lungs work hard at what's called target pulse rate. Your target pulse rate is 60% to 90% of
your maximum heart rate, which is your age subtracted from 220. Or use a less formal gauge:
If you're breathing heavily and still can converse with a partner, you're at the right level. If you
can sing, you're not working hard enough. If you're gasping and can barely talk, you're working
too hard.
The workout need last only about 20 minutes at your target rate, with 5 minutes of
reduced activity to warm up and 5 minutes to cool down.
You can get this workout from jogging, bicycling (especially uphill), running stairs,
stair­climbing machines, rowing machines, Nordic skiing machines, and the like. But you also
can get it walking briskly up a steep hill, which subjects your knees to less stress than, for
instance, jogging does. A loaded pack increases the intensity.
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Muscle­ Strengthening Exercises

For additional strengthening, if you have access to free weights or weight machines, work your
quadriceps, hamstrings, and calves, but also do some upper body pumping and pushing. You'll
get the best results from machines and weights, but you can try the following exercises at
home. The first two strengthen the quadriceps muscle at the front of the thigh, the third
strengthens the hamstrings at the back of the thigh, and the fourth strengthens the calf
muscles.

Figure 3 Split Squat

Source: https://bit.ly/3tnNHPV

Seated Leg Lifts

Sit on a chair with your feet on the floor. Place a coffee can or towel roll under your knee.
Slowly raise the lower portion of your leg, hold for six counts, slowly lower, and relax. Do three
sets of 10 repetitions. Add an ankle weight as soon as you can do three sets easily. Start out
with 2­pound (0.9­kg) to 3­pound (1.35­kg) weights and gradually add more.

Figure 4 Seated Leg Lifts

Source: https://bit.ly/2PRKKsX

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The Skier

Stand with your back against a wall. Lower yourself as if sitting in an imaginary chair and hold
this position as long as you can—which won't be long until you build up good thigh strength!

Figure 5 the Skier or wall sit

Source: https://bit.ly/3uAKGx7

Prone Leg Lifts

Lie on your stomach. Slowly raise your foot until your lower leg is at a 45­degree angle. Hold
for six counts, slowly lower, and relax. Repeat 10 times for three sets. Add ankle weights as
with seated leg lifts.

Figure 6 Prone Leg lift

Source: https://bit.ly/3b1osMM
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Calf Raises
Stand with your heels hanging off a step or fat telephone book. Rise to your tiptoes, then back
again. Repeat 8 to 12 times.

Figure 7 Calf Raises

Source: https://bit.ly/3vLlIv6

For the upper body, do the old standbys like pull­ups and push­ups. Also pay
attention to your back and abdomen—strong abdominals can do much to keep your lower
back in shape.

Abdominal Crunch
Lie on your back, feet off the floor, thighs perpendicular to the ground, knees bent at 90
degrees, hands behind head. Curl your upper torso toward the knees, keeping your lower back
on the ground. Raise and lower slowly. (You also can do this with your feet on the floor and
knees raised.) Avoid raising the small of your back off the ground because it puts undue stress
on your back, the problem with the traditional sit-up.

Figure 8 Abdominal Crunch or bicycle crunch

Source: https://bit.ly/3eorGvK

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Prone Hyperextension
Lie face down with your arms at your sides. Slowly raise your head, upper body, arms, and legs
off the floor. Lower them to original position.

Figure 9 Prone hyperextension

Source: https://bit.ly/3nPH3Rf

Stretching

Stretching is an important part of staying fit, especially when you're building your
muscles. A muscle becomes stronger after every workout, but in the process it shortens
(which is felt as a tightening). Stretching the muscle counteracts this tightening, which in turn
decreases the danger of suffering a pulled muscle or other injury when exercising.
Before stretching, warm your muscles for a few minutes with some easy jogging in
place. Then stretch slowly, feeling the pull in the muscle, and hold for 30 seconds. Never
bounce. On a hike where you travel either uphill or downhill a lot, the same muscles are worked
in the same way over and over again. Stretching these muscles helps keep them from
cramping or being sore the next day.
We recommend the following stretches, which cover the major leg muscles, because they are
simple and easy to do on the trail.

Calf and Achilles Tendon Stretch

Stand 4 feet (1.2m) from a wall or tree and place your hands on it. Lean forward by bending
your elbows, keeping your back straight and heels on the ground. Hold this position, feeling
the stretch in your lower legs.
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Figure 10 Calf and Achilles Tendon Stretch

Source: https://bit.ly/3eZsxlF

Hamstrings Stretch

Lift one leg and place your heel on something about the level of your hip—a desk, rock, hood
of a car. Grab the elevated ankle and bend forward as far as possible. (Keep the toe of the
other foot pointed in the direction of the stretch.) Switch legs.

Figure 11 Hamstrings Stretch

Source: https://bit.ly/33wW5Cd

Quadriceps Stretch

Stand on one foot, grasp the ankle of the leg to be stretched, and pull the foot up to your
buttocks. Switch legs. (This is even more effective lying face down on the ground.)

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 Figure 12Quadriceps Stretch
Source: https://bit.ly/2QQFA14

Developing Safety Skills

The keys to avoiding injury have more to do with your head than your body. Most threats come
from mistakes, misjudgments, and lack of preparation. Knowing what to look out for will
enable you to avoid most problems and cope with most mishaps.

Before heading into the woods, leave your expected route and timetable with someone you
trust. Give that person a time you will check in; if you're overdue, that person should alert the
police or rangers. When you finish your hike, be certain to check in so no one goes out looking
for you while you're back home having a great adventure!
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References:
Cooke C., Bunting D., & O’hara, J. (2010). Mountaineering Training and Preparation.
Human Kinetics. ISBN-13: 978-0-7360-8469-7
Logue, V., (2004). Hiking and Backpacking. Essential Skills, Equipment ,and Safety(2nd
ed.). Menasha Ridge Press. ISBN 10:89732-584-2
Munro, N., & Gilbert, R., (2009). The Survival handbook Essential Skills for Outdoor
Adventure. Dorling Kindersley Limited. ISBN 987-07566-4279-2
Seaborg, E., Dudley, E., (1994). Hiking and Backpacking Outdoor Pursuits Series.
Human Kinetics. ISBN:0-87322-50606
Mountaineering Federation of the Philippines Incorporated
Cebu Outdoor Adventure Team Incorporated
Vertigo Climbing Center

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Vision: A globally competitive university for science, technology, and environmental conservation.
TP-IMD-02
Mission: Development of a highly competitive human resource, cutting-edge scientific knowledge V0 07-15-2020
and innovative technologies for sustainable communities and environment. No.IHK-LG-20-
001